Training Log Archive: Grandpa JamesonIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
Note
slept:7.0 weight:132.2lbs
Not the best night of sleep. in bed by 10 and got a call from work at 330. never really got solid sleep after. up at 5:40. i also had a big cup of coffee at 430 pm yesterday... dumb.
8 AM
Cycling-Road (Endurance) 4:46:00 [4] 81.0 mi (17.0 mph) +4564ft
ahr:139 max:182
getting it done. rolled out this morning and got in 45 minutes/10 miles before meeting up with trevor, jim, brandon, and phil. another solid crew.
definitely colder this morning but i took off some layers when i met up with them and rolled out in just kit and arm warmers. COLD. it never got too warm but i was fine... just rode a little harder to stay warm.
same loop as me and jim did a couple of weeks ago.
nytro-swami's/elfin-wohlford-woods cyn-VC road-bear valley-via rancho-del dios-coast-nytro-home
rolling out my plan was to ride steady, sit in, log some miles, and not throwdown as hard as i did yesterday on the climbs. i had good legs we kept a good pace to wohlford. on climb phil and jim went for it. i held back and lead brandon and trevor. solid effort, definitely not all out.
wohlford climb:
11:12, 1.99 miles, 708 ft of climbing
avg cadence: 73 rpm
avg HR: 168
max HR: 178
the rest of the ride was really steady, no slacking. good pace line with everybody taking pulls. stoked to be riding with these guys. I definitely rode hard.
neck and upper back started to get pretty tight at the 4hr mark. just a lot of riding on the road this week. need to get in and get a massage. i had a pretty steady energy throughout no dips, but probably could have taken in some more cals.
nutrtion:
pre - 2 cups of coffee, cereal (dry), left over from bird feeder bar
duing - 1 bottle h2o, 1 bottle w/ .5 nuun, .5 diet coke at store, 1 banana, bora bora bar... all real food!
post - supps + Fluid
the end to a very solid week. now i am going to relax, grill up some epic burgers, watch pro bowl (lame), CX world champs (rad), and just cracked a Raging Bitch belgian IPA (thanks ryan).
definitely colder this morning but i took off some layers when i met up with them and rolled out in just kit and arm warmers. COLD. it never got too warm but i was fine... just rode a little harder to stay warm.
same loop as me and jim did a couple of weeks ago.
nytro-swami's/elfin-wohlford-woods cyn-VC road-bear valley-via rancho-del dios-coast-nytro-home
rolling out my plan was to ride steady, sit in, log some miles, and not throwdown as hard as i did yesterday on the climbs. i had good legs we kept a good pace to wohlford. on climb phil and jim went for it. i held back and lead brandon and trevor. solid effort, definitely not all out.
wohlford climb:
11:12, 1.99 miles, 708 ft of climbing
avg cadence: 73 rpm
avg HR: 168
max HR: 178
the rest of the ride was really steady, no slacking. good pace line with everybody taking pulls. stoked to be riding with these guys. I definitely rode hard.
neck and upper back started to get pretty tight at the 4hr mark. just a lot of riding on the road this week. need to get in and get a massage. i had a pretty steady energy throughout no dips, but probably could have taken in some more cals.
nutrtion:
pre - 2 cups of coffee, cereal (dry), left over from bird feeder bar
duing - 1 bottle h2o, 1 bottle w/ .5 nuun, .5 diet coke at store, 1 banana, bora bora bar... all real food!
post - supps + Fluid
the end to a very solid week. now i am going to relax, grill up some epic burgers, watch pro bowl (lame), CX world champs (rad), and just cracked a Raging Bitch belgian IPA (thanks ryan).
Saturday Jan 30, 2010 #
Note
slept:9.25
second ride didn't happen yesterday... and probably a good thing because it was supposed to be a recovery day/rest day.
sat around waiting for plumber and by time he left we would have to rush to ride so we bagged it and hit happy hour at alehouse. green flash "Le Freak" on draft.
had some good beers, awesome dinner, and was in be by 9pm!
sat around waiting for plumber and by time he left we would have to rush to ride so we bagged it and hit happy hour at alehouse. green flash "Le Freak" on draft.
had some good beers, awesome dinner, and was in be by 9pm!
 |
| From Riding/Training Photos |
8 AM
Cycling-Road (Endurance) 5:14:45 [4] 91.13 mi (17.4 mph) +5259ft
ahr:148 max:193
Come See Me! Killer day on the bike. rolled out at 8am to meet up with trevor, eric, brandon, & phil at UCSD. typical triathletes had to get in a swim before we rode. so i got in an hour before meeting them.... then we hit it.
great weather. left UCSD in just kit and arm warmers and took them off 30 minutes later... working on the cycling tan!
miramar-pomerado-scripps poway pkwy-67-highland valley-pomerado-miramar-uscd.
good route and plenty of climbing a lot to steady effort too. i worked really hard a on a couple of the climbs and got my HR into the 190's battling phil up the climbs. we nailed it on the flats too. brandon and phil were on TT bikes & were laying it down. 25-30 mph on flats, full on pace line. so it was a good balance. i would lead up the climbs and they would work on the flats.
got back to ucsd feeling good and hit the coast to spin home. pretty strong headwind the whole time, not stoked, but legs were still feeling really good.
stoked roll into my garage with a 5+ hour ride in the books and not feel completely shelled. definitely could have gone longer.
nutrition:
pre - 2 cups of coffee, GF granola/cereal, part of a bird feeder bar
- right before rolling: kona sub 8
during - 2 bottles of h2o, 1 bottle w/ 1 scoop of Prolong, a bag 'o' snacks (trail mix, granola, dried mango, pressed bananas)
post - supps + Fluid
*during ride nutrition was spot on. really like the prolong... i think it's going to be the winner. and the "real" food always works for me. good mix.
great weather. left UCSD in just kit and arm warmers and took them off 30 minutes later... working on the cycling tan!
miramar-pomerado-scripps poway pkwy-67-highland valley-pomerado-miramar-uscd.
good route and plenty of climbing a lot to steady effort too. i worked really hard a on a couple of the climbs and got my HR into the 190's battling phil up the climbs. we nailed it on the flats too. brandon and phil were on TT bikes & were laying it down. 25-30 mph on flats, full on pace line. so it was a good balance. i would lead up the climbs and they would work on the flats.
got back to ucsd feeling good and hit the coast to spin home. pretty strong headwind the whole time, not stoked, but legs were still feeling really good.
stoked roll into my garage with a 5+ hour ride in the books and not feel completely shelled. definitely could have gone longer.
nutrition:
pre - 2 cups of coffee, GF granola/cereal, part of a bird feeder bar
- right before rolling: kona sub 8
during - 2 bottles of h2o, 1 bottle w/ 1 scoop of Prolong, a bag 'o' snacks (trail mix, granola, dried mango, pressed bananas)
post - supps + Fluid
*during ride nutrition was spot on. really like the prolong... i think it's going to be the winner. and the "real" food always works for me. good mix.
C • 341 3
Friday Jan 29, 2010 #
Note
slept:7.0 weight:132.2lbs
stayed up late. dumb. was kind of wired after getting home later than normal. Hopefully getting 2 rides today. EZ road miles this morning and hitting some trails with Trevor this afternoon if everything goes as planned.
7 AM
Cycling-Road (recovery) 1:58:00 [2] 33.71 mi (17.1 mph) +850ft
ahr:136 max:159
up on it early. killer morning, clear and cool.
i wanted to keep this ride really mellow and with as little climbing as possible. so i just cruised up to o'side harbor and back. nice and flat. legs felt great... we'll see if the continues on the mtb this afternoon.
i wanted to keep this ride really mellow and with as little climbing as possible. so i just cruised up to o'side harbor and back. nice and flat. legs felt great... we'll see if the continues on the mtb this afternoon.
Thursday Jan 28, 2010 #
Note
slept:8.25
that's what i needed. great night of sleep! hardest i have slept in a while. had thoughts and the time to knock out some more miles yesterday afternoon but bagged it. beth was home early too so we just lounged all evening and just ate A LOT... including another whole pint of coconut milk ice cream (crack)!. rest is good.
feeling great this morning. hopefully the crosses over to the bike.
feeling great this morning. hopefully the crosses over to the bike.
6 AM
Cycling-Road (Strength) 2:33:00 [3] 37.8 mi (14.8 mph) +2982ft
ahr:131 max:161
Felt great from the start. must have been the rest, big dinner, epic sleep and all the coconut milk ice cream last night!
workout:
2x3 min (each leg) ILT's (climbing) + 20 min big gear climb (build from low 3 to high 4 HR over the duration of interval) + 2x3 min ILT's (flat) + 10 min high cadence spin
1. 2x3 min ILT (climbing) - tough set but legs felt good. i am getting better at these. full on strength work!
2. Big Gear interval (San Elijo/DBL Peak):
24:07, 3.9mi, 1209ft of climbing
avg cadence: 54 rpm
avg HR: 148 bpm
max HR: 169 bpm
- since the BG climb interval is 20+ minutes now i am just going to start doing the whole Double Peak climb. it's perfect except for a couple of lights. nailed the interval again building from low Z3 to high Z4 throughout the climb.
3. 2x3 min ILT (flat) - grinding it out.
4. high cadence spin int:
9:46, 3.32 miles
avg cadence: 111 rpm
avg HR: 133 bpm
max HR: 148
- good effort on the this. AVG cadence would have been much higher if i wouldn't have hit some lights. definitely getting better at these too.
finished the ride feeling great. tons left in the tank. looking forward to logging some serious saddle time this weekend.
nutrition:
pre - 1.5 cups of coffee, cereal, dried mango with Nuttzo
during - h2o
post - supps + Fluid
workout:
2x3 min (each leg) ILT's (climbing) + 20 min big gear climb (build from low 3 to high 4 HR over the duration of interval) + 2x3 min ILT's (flat) + 10 min high cadence spin
1. 2x3 min ILT (climbing) - tough set but legs felt good. i am getting better at these. full on strength work!
2. Big Gear interval (San Elijo/DBL Peak):
24:07, 3.9mi, 1209ft of climbing
avg cadence: 54 rpm
avg HR: 148 bpm
max HR: 169 bpm
- since the BG climb interval is 20+ minutes now i am just going to start doing the whole Double Peak climb. it's perfect except for a couple of lights. nailed the interval again building from low Z3 to high Z4 throughout the climb.
 |
| From Riding/Training Photos |
3. 2x3 min ILT (flat) - grinding it out.
4. high cadence spin int:
9:46, 3.32 miles
avg cadence: 111 rpm
avg HR: 133 bpm
max HR: 148
- good effort on the this. AVG cadence would have been much higher if i wouldn't have hit some lights. definitely getting better at these too.
finished the ride feeling great. tons left in the tank. looking forward to logging some serious saddle time this weekend.
nutrition:
pre - 1.5 cups of coffee, cereal, dried mango with Nuttzo
during - h2o
post - supps + Fluid
3 PM
Strength/Core (RU Func Strength class ) 1:00:00 [3]
Solid work with a big crew. 7 stations non-stop. 90 seconds at each station with no rest. brutal. then another circuit of nonstop work.. no breaks. killer workout and group. tons of motivation. these workouts are like nothing i have done before and on a consitent basis. these are going to make huge difference for me this year.
Wednesday Jan 27, 2010 #
Note
slept:7.0 weight:133.4lbs
not a great night of sleep. stayed up until 10 and then woke up at 3 for a bit. getting in bed at 9 tonight.
i had planned on hitting the gym this morning and sleeping in a bit because of rain... but it's 50 and clear. time to ride.
i had planned on hitting the gym this morning and sleeping in a bit because of rain... but it's 50 and clear. time to ride.
6 AM
Cycling-Road (Endurance) 2:46:00 [3] 44.42 mi (16.1 mph) +2484ft
ahr:135 max:168
i had a bunch of different ideas of when and where i was going to ride today depending on weather. woke up clear skies so i just got on it right away. the roads were kind of wet but not bad.
I rode down to del mar and then did the swami's loop in reverse and then back to the coast via manchester.
total endurance/aerobic ride. i think the swami's loop is tougher in reverse. a lot of rollers the take their toll near the end. didn't push it on the climbs. saving it for the intervals tomorrow. didn't get quite to 3 hours because i had a meeting i had to get to.
small chance i might jump on the cx bike this afternoon for some fun and more miles. we'll see if i have time & motivation.
nutrtion:
pre - 1.5 cups of coffee, cereal
during - 1 bottle of h2o w/ .5 nuun, .5 powerbar protein plus bar
post - supps + Fluid
I rode down to del mar and then did the swami's loop in reverse and then back to the coast via manchester.
total endurance/aerobic ride. i think the swami's loop is tougher in reverse. a lot of rollers the take their toll near the end. didn't push it on the climbs. saving it for the intervals tomorrow. didn't get quite to 3 hours because i had a meeting i had to get to.
small chance i might jump on the cx bike this afternoon for some fun and more miles. we'll see if i have time & motivation.
nutrtion:
pre - 1.5 cups of coffee, cereal
during - 1 bottle of h2o w/ .5 nuun, .5 powerbar protein plus bar
post - supps + Fluid
Tuesday Jan 26, 2010 #
Note
slept:7.25
stoked it's warmer this morning. going to try to ride a little longer this morning because there is a pretty good chance for rain this afternoon/tonight/tomorrow morning. could turn into a CX day.
* swapped out cleats on my road shoes last night. trying out the RED Look cleats (9 degree float) as opposed to what I have always used which are the GREY (4/5 float).
* swapped out cleats on my road shoes last night. trying out the RED Look cleats (9 degree float) as opposed to what I have always used which are the GREY (4/5 float).
6 AM
Cycling-Road (Strength-Intervals) 2:50:00 [3] 43.36 mi (15.3 mph) +3392ft
ahr:134 max:169
quite a bit warmer this morning and i got on the road at 6. the plan was to knock out the intervals and then tack on extra time/miles because my morning was wide open and tomorrow morning's forecast is for rain.
workout:
2x3 min (each leg) ILT's (climbing)
15-20 min big gear climb (build from low 3 to high 4 HR over the duration of interval)
The ILT's were tough. 3 min each leg grinding @ 55 rpms. definitely feeling some of the aftermath of yesterdays strength class.
Big Gear interval (San Elijo):
16:35, 2.90mi, 851ft of climbing
avg cadence: 54 rpm
avg HR: 153 bpm
max HR: 169 bpm
Z1: 0:02
Z2: 0:21
Z3: 5:33
Z4: 9:35
Z5: 1:05
i think i pretty much nailed this interval. i was shooting for 20 minutes but ran of climb. will extend this on thursdays ride. sat in a z3 for first 8 min and then started to work harder to elevate effort in z4. got into Z5 for a bit but right at the end... and by 1 bpm. close enough.
I got on some bonus miles after the intervals and ended the ride with plenty in the tank. good training day. now chillen at work with the recovery tights on!
nutrition:
pre - 2 cups coffee, dry cereal
during - h2o
after - supps + Fluid
workout:
2x3 min (each leg) ILT's (climbing)
15-20 min big gear climb (build from low 3 to high 4 HR over the duration of interval)
The ILT's were tough. 3 min each leg grinding @ 55 rpms. definitely feeling some of the aftermath of yesterdays strength class.
Big Gear interval (San Elijo):
16:35, 2.90mi, 851ft of climbing
avg cadence: 54 rpm
avg HR: 153 bpm
max HR: 169 bpm
Z1: 0:02
Z2: 0:21
Z3: 5:33
Z4: 9:35
Z5: 1:05
i think i pretty much nailed this interval. i was shooting for 20 minutes but ran of climb. will extend this on thursdays ride. sat in a z3 for first 8 min and then started to work harder to elevate effort in z4. got into Z5 for a bit but right at the end... and by 1 bpm. close enough.
I got on some bonus miles after the intervals and ended the ride with plenty in the tank. good training day. now chillen at work with the recovery tights on!
nutrition:
pre - 2 cups coffee, dry cereal
during - h2o
after - supps + Fluid
1 PM
Strength/Core (work gym) 35:00 [1]
late lunch recovery session.
20+ min on recumbent. keeping the legs loose.
then stretching, myrtl, & foam roller.
booyah.
20+ min on recumbent. keeping the legs loose.
then stretching, myrtl, & foam roller.
booyah.
Monday Jan 25, 2010 #
Note
slept:8.0 weight:133.8lbs
pretty tough week of training on tap.... looking forward to it. good sleep, dinner, and relax time last night. ready to hit it this morning. EZ spin with TJ and then RU tonight.
6 AM
Cycling-Road (recovery) 2:07:00 [2] 33.2 mi (15.7 mph) +1617ft
ahr:131 max:158
cold ass morning! my legs felt way better than yesterday. cruised down and met TJ at sbucks and the we cruised up to torrey pines and back. super mellow. good recovery ride.
nutrition:
pre - coffee, granola/cereal
during - h2o
post - supps + Fluid.
nutrition:
pre - coffee, granola/cereal
during - h2o
post - supps + Fluid.
5 PM
Strength/Core (RU Func Strength class ) 1:00:00 [3]
happy b-day beatdown.
warmed up walking on tready, dynamic stretcing, and foam roller.
then one gnarly circuit. a lot of lower body tonight. riding in the AM could be rough. teamed up with beth tonight and she kicked my ass.
warmed up walking on tready, dynamic stretcing, and foam roller.
then one gnarly circuit. a lot of lower body tonight. riding in the AM could be rough. teamed up with beth tonight and she kicked my ass.
Sunday Jan 24, 2010 #
Note
slept:8.5
up late with beths parents just hanging... damn they stay up late and are east coast time! great dinner, good wine, even better sleep. hitting the roads with beth again to day for her scheduled 4 hour ride... i am still just cruising through my "recovery" week....
9 AM
Cycling-Road (Endurance) 3:48:00 [3] 57.65 mi (15.2 mph) +3484ft
ahr:127 max:167
log it! some good base miles today with beth. sat around all morning with beth's parents before they headed out and it was 930 before we were on the bikes.... late for me. i wasn't very motivated starting out and tried to talk beth out of riding and just lounging and eating all day... but she needed 4 hours and i want her go for the kona slot... so i agreed to play sherpa.
rode from home through elifin and then climbed wohlford to the cafe and then flipped it and came home via del dios, villa da la valle, and the coast.
I didn't feel bad on the bike, but not good either. kind of average... been a while since i had this feeling. it's the end of a "recovery" week for me so i just wanted ride mellow with the wife. after the wholford climb is started coming around and when we got back to del dios (2hr mark) i started to feel really good. legs were ok and just wanted to keep it mellow. mission accomplished.
ended the ride with a coffee at starbucks and lounging on the patio.
nutrition:
pre - too much coffee and a big bowl of cereal with berries.
during - 1 bottle h2o, 1 bottle prolong, bora bora bar.
post - powerbar protein bar
I really liked the prolong but probably not the best kind of ride to test. next week will be a better with some harder riding.
rode from home through elifin and then climbed wohlford to the cafe and then flipped it and came home via del dios, villa da la valle, and the coast.
I didn't feel bad on the bike, but not good either. kind of average... been a while since i had this feeling. it's the end of a "recovery" week for me so i just wanted ride mellow with the wife. after the wholford climb is started coming around and when we got back to del dios (2hr mark) i started to feel really good. legs were ok and just wanted to keep it mellow. mission accomplished.
ended the ride with a coffee at starbucks and lounging on the patio.
nutrition:
pre - too much coffee and a big bowl of cereal with berries.
during - 1 bottle h2o, 1 bottle prolong, bora bora bar.
post - powerbar protein bar
I really liked the prolong but probably not the best kind of ride to test. next week will be a better with some harder riding.
Saturday Jan 23, 2010 #
Note
slept:8.0 weight:135lbs
Good times last night. Drank plenty of wine and at random wine bar food. in bed by 10. woke up at 4am... wide awake and listened to if rain. bummed. then back to sleep. it's clear now but the roads are wet. going to head out on the road in a couple of hours with beth and her dad.
plan is to ride mellow with them for a couple and then see how i feel.
plan is to ride mellow with them for a couple and then see how i feel.
9 AM
Cycling-Road (Endurance) 4:01:00 [3] 61.85 mi (15.4 mph) +5180ft
ahr:137 max:179
Finally out on the road bike. lounged around this morning, ate a good breakkie (oats/buckwheat + 1 egg), and waited for beth to get back from swimming. just after 9 beth, her dad, and I hit the road. perfect day out and the roads were 90% dry.
we headed down the coast, hit the 56 bike path and back through RSF to el camino del norte. nice and mellow, just spinning out the legs. i was definitely feeling some of the squats/lunges from yesterdays strength session. beth had 3 x 10 min intervals so i did them with her and got in some good tempo.
after two hours beth and her dad headed for home and i headed for the hills.
i climbed double peak (full climb):
21:08, 3.6 miles, 1212 ft. of climbing
avg hr: 164 bpm
avg cadence: 66 rpm
then i descended twin oaks valley and climbed back up.
11:22, 1.73 miles, 616 ft of climbing (steep)
avg hr: 159
avg cadence: 64 rpm
good ride. and ended with 4 hours, 60+ miles, and over 5000 ft of climbing.
word. more riding tomorrow.
we headed down the coast, hit the 56 bike path and back through RSF to el camino del norte. nice and mellow, just spinning out the legs. i was definitely feeling some of the squats/lunges from yesterdays strength session. beth had 3 x 10 min intervals so i did them with her and got in some good tempo.
after two hours beth and her dad headed for home and i headed for the hills.
i climbed double peak (full climb):
21:08, 3.6 miles, 1212 ft. of climbing
avg hr: 164 bpm
avg cadence: 66 rpm
then i descended twin oaks valley and climbed back up.
11:22, 1.73 miles, 616 ft of climbing (steep)
avg hr: 159
avg cadence: 64 rpm
good ride. and ended with 4 hours, 60+ miles, and over 5000 ft of climbing.
word. more riding tomorrow.
Friday Jan 22, 2010 #
5 AM
Note
slept:7.25
up late and up early. beth's parents got in town late last night and beth was up early to run and swim before work. it poured last night and i slept good after taking down an entire quart of this
http://www.purelydecadent.com/products/purely_deca...
stuff is so good... and it's dairy and soy free. check it out. i may need to contact them about sponsorship.
trying to decide... bike already set up on trainer in the garage but it's not raining. man up and hit the roads on the cx bike or suffer on the trainer...
http://www.purelydecadent.com/products/purely_deca...
stuff is so good... and it's dairy and soy free. check it out. i may need to contact them about sponsorship.
trying to decide... bike already set up on trainer in the garage but it's not raining. man up and hit the roads on the cx bike or suffer on the trainer...
6 AM
Cycling-CX (recovery) 1:50:00 [2] 26.25 mi (14.3 mph) +1306ft
ahr:124 max:148
Paying my dues. I was totally planning on trainer session this morning but the skies were clearing up so i charged it again on the cross bike.
I just wanted to get in a recovery ride and roads were still pretty wet. no trail time this morning. 45 minutes it started to rain hard and i got soaked. upper body, hands, and feet were good but lower body was drenched. It stopped after 15 minutes and then i had to battle the wind home and i got pretty cold.
i kept the pace very mellow (avg HR 124) and just got through it.
can't wait to get back out on dry roads in the sun! Hopefully tomorrow.
I just wanted to get in a recovery ride and roads were still pretty wet. no trail time this morning. 45 minutes it started to rain hard and i got soaked. upper body, hands, and feet were good but lower body was drenched. It stopped after 15 minutes and then i had to battle the wind home and i got pretty cold.
i kept the pace very mellow (avg HR 124) and just got through it.
can't wait to get back out on dry roads in the sun! Hopefully tomorrow.
12 PM
Strength/Core (work gym) 45:00 [3]
headed to the gym during lunch and knocked out a solid session. Usually I drag through my lunch/solo sessions, but not today. RU inspired workout.
warm up: 10 min on recumbent bike.
circuit #1
2x:
100 med ball crunches on ball
dumbbell squats 3 ways (24 total reps)
- 8 x standard
- 8 x L leg forward
- 8 x R leg forward
dumbbell punches 8 rounds of (64 total reps per set/32 ea arm)
- up, side, back cross, front cross
circuit #2
2x:
dumbbel lunges standing on box 8 rounds of 48 total reps per set 24 ea leg)
- forward, side, angle back
20 walking push ups over box
superset #1all on ball
30 dumbbell rows (15 ea arm)
30 single arm dumbbell bench (15 ea arm)
30 crunches
superset #2all on bosu
15 overhead tri ext
30 single arm dumbbell curls (15 ea arm)
30 crunches
superset #3
20 weighted back ext
40 weighted side bend (20 ea side)
word.
warm up: 10 min on recumbent bike.
circuit #1
2x:
100 med ball crunches on ball
dumbbell squats 3 ways (24 total reps)
- 8 x standard
- 8 x L leg forward
- 8 x R leg forward
dumbbell punches 8 rounds of (64 total reps per set/32 ea arm)
- up, side, back cross, front cross
circuit #2
2x:
dumbbel lunges standing on box 8 rounds of 48 total reps per set 24 ea leg)
- forward, side, angle back
20 walking push ups over box
superset #1all on ball
30 dumbbell rows (15 ea arm)
30 single arm dumbbell bench (15 ea arm)
30 crunches
superset #2all on bosu
15 overhead tri ext
30 single arm dumbbell curls (15 ea arm)
30 crunches
superset #3
20 weighted back ext
40 weighted side bend (20 ea side)
word.
Thursday Jan 21, 2010 #
6 AM
Note
slept:7.75 weight:134.4lbs
Stayed up a little late (10pm) because i new there was no chance of riding this morning. been pouring all night.
trevor and i are going to do a trainer session at RU this afternoon before strength workout. hopefully i can get back out side tomorrow morning....and the weekend is looking good.
trevor and i are going to do a trainer session at RU this afternoon before strength workout. hopefully i can get back out side tomorrow morning....and the weekend is looking good.
3 PM
Cycling-CX (Recovery-Skills) 1:47:45 [2] 21.13 mi (11.8 mph) +1385ft
ahr:133 max:163
today was turning into a shit show and i wasn't sure what i was going to get in. trevor and i had planned on knocking an trainer session out at RU before the strength class. so i didn't do anything this morning. i was up and working by 630 so i could bolt out of work early for the trainer session... and then i got an email at 10am from trevor saying he wasn't going to make it... and then I found out the RU class was canceled because all the flooding. then i decided i was just going to do a trainer session at home (bummed).... but then the weather broke. i checked the radar and it looked like i had window.
i hauled ass home and got out on the cross bike hoping to get in at least an hour before the rain started back up. i headed straight for the trails in encinitas ranch to see if they were ridable...and they were. after an hour.. still no rain. so i kept riding and then 15 minutes later full on monsoon. puring rain and 40 mph winds! AWESOME. I could see that it was only a small rain band with sun behind so i didn't head home... just kept doing laps on the trails getting super muddy and wet. so much fun. good skills work too riding through rain a water. full on recovery ride.
and soon enough the sun came out, i got some photos of a killer rainbow, and i got in some more time. then headed for home. killer ride... i don't know what i would do without my cross bike. i can ride it in any weather and it's improving my bike handling skills across the board. love it!
i hauled ass home and got out on the cross bike hoping to get in at least an hour before the rain started back up. i headed straight for the trails in encinitas ranch to see if they were ridable...and they were. after an hour.. still no rain. so i kept riding and then 15 minutes later full on monsoon. puring rain and 40 mph winds! AWESOME. I could see that it was only a small rain band with sun behind so i didn't head home... just kept doing laps on the trails getting super muddy and wet. so much fun. good skills work too riding through rain a water. full on recovery ride.
and soon enough the sun came out, i got some photos of a killer rainbow, and i got in some more time. then headed for home. killer ride... i don't know what i would do without my cross bike. i can ride it in any weather and it's improving my bike handling skills across the board. love it!
5 PM
Strength/Core (home) 15:00 [2]
quick session after ride.
100 crunches on ball
5 min plank
100 crunches on ball
5 min plank
100 crunches on ball
then foam roller.
100 crunches on ball
5 min plank
100 crunches on ball
5 min plank
100 crunches on ball
then foam roller.
Wednesday Jan 20, 2010 #
Note
slept:9.0
slept in the this morning. have appointment at the "lab" at 9 for the tests should be interesting.
7 AM
Yoga (home) 20:00 [1]
yoga at home before heading out. just loosening up the body. kind of tight today. no soreness. gym session last night?
hit the foam roller right after. now it's time to get see if i can make myself puke on the bike!
hit the foam roller right after. now it's time to get see if i can make myself puke on the bike!
10 AM
Cycling-Trainer warm up/down (WU/CD) 20:00 [2] 5.0 mi (15.0 mph)
Warm Up and Cool Down before and after VO2 Test.
11 AM
Cycling-Trainer (VO2 Test) 20:00 [5] 5.0 mi (15.0 mph)
max:190
VO2 Max test done on Velotron (computrainer). Ok test. Not sure this is the best protocol... especially for me. I will post all the resutls in a "note" below.
test protocol.
warm up
start at 100 watts and watts continually increase 20 watts every minute until you can't hold above 70 rpms.
It was hard for sure but we both agreed that we probably stopped the test just a bit too early but the results are still solid.
It's a good test for sure and highly repeatable which is the key, but i think there are other test protocols that may be better. but even with that being said Ken at Fit Stop does a great job.
my other tests were fun too... see results if you want in the note i will post tonight some time.
test protocol.
warm up
start at 100 watts and watts continually increase 20 watts every minute until you can't hold above 70 rpms.
It was hard for sure but we both agreed that we probably stopped the test just a bit too early but the results are still solid.
It's a good test for sure and highly repeatable which is the key, but i think there are other test protocols that may be better. but even with that being said Ken at Fit Stop does a great job.
my other tests were fun too... see results if you want in the note i will post tonight some time.
12 PM
Cycling-CX (Endurance) 2:40:00 [3] 36.1 mi (13.5 mph) +2159ft
ahr:138 max:173
Pretty stoked about this ride. I left the testing about noon and it still wasn't raining. I worked from home today so i knew if nothing was going on i could ride... and there wasn't! so i grabbed a red eye (coffee + 2 shots of esspresso) from coffee bean on the way home and slammed a bonk breaker bar. i came home, checked the radar and thought i could maybe get in an hour before it started to pour.
i headed south on the rail trail to cardiff and then rode to torrey pines... and it still wasn't raining. climbed the inside of TP twice (1 seated/1standing) and then did the outside (seated). I was feeling awesome and it still wasn't raining so i headed for the UCSD cross country trails and did a couple of laps... SHREDDING on CX bike!
Then i headed for home. at the 2 hour mark i started to feel some sprinkles but then it stopped so i rode all the way to leucadia.... then it started to POUR. I rode the last 20+ min in cold, driving rain and wind... but i was laughing and just stoked that i headed out for a 60 min spin and was going to end up with over 2.5 hours!
70/30 - road/offroad
All EZ, nothing HARD, just having FUN!
definitely going to have take down some of Grandpa J's cough medicine (jack daniels) tonight.... don't want to get sick from riding in the rain and cold!
i headed south on the rail trail to cardiff and then rode to torrey pines... and it still wasn't raining. climbed the inside of TP twice (1 seated/1standing) and then did the outside (seated). I was feeling awesome and it still wasn't raining so i headed for the UCSD cross country trails and did a couple of laps... SHREDDING on CX bike!
Then i headed for home. at the 2 hour mark i started to feel some sprinkles but then it stopped so i rode all the way to leucadia.... then it started to POUR. I rode the last 20+ min in cold, driving rain and wind... but i was laughing and just stoked that i headed out for a 60 min spin and was going to end up with over 2.5 hours!
70/30 - road/offroad
All EZ, nothing HARD, just having FUN!
definitely going to have take down some of Grandpa J's cough medicine (jack daniels) tonight.... don't want to get sick from riding in the rain and cold!
6 PM
Note
weight:136lbs
Testing is fun. I got 3 tests done.
1. Metabolic Test
- protocol: where mask, relax, breathe into mask. 20+ min
- the test determines how many cals you burn at rest and the break down (CHO/FAT)
- results:
REE (resting energy expenditure) kcal/day: 1586.12
CHO kcal/day: 412
CHO gram/day: 98.66
CHO %: 26.3
Lipid (fat) kcal/day: 1155
Lipid (fat) gram/day: 122.17
Lipid %: 73.7
- so basically i am a fat burning machine! this is good! the VO2 test also showed my "fat bump" (HR where body stops burning fat and turns to glycogen) is all the way up to just below my threshold at 162 bpm's. he was impressed by this... he said even ultra distance guys don't get that high... usually! this correlates with what i thought. and why i can ride forever aerobically on very little cals.
2. VO2 Test:
- protocol: warmed up and the test started at 100 watts and increased 20 watts per minute until i couldn't hold 70 rpms any more.
- results:
VO2 max: 63
LT HR: 165 bpm
power out put at vo2 max: 340 watts
threshold watts: 250
- I know there are other ways to test and we agreed after the test that we probably came up a little short. VO2 is kind of an arbitrary number in my opinion. it shows potential and little things can throw the test off. i am more concerned about watts at VO2 and watts at LT. I want to see these numbers increase.
3. Body Composition
- protocol: we did it two ways. Skinfold with calipers and hydrostatic in tank.
- results:
weight: 136
Body Fat% - skinfold: 4.3%
Body Fat% - hydro: 2.3%
- there is some room for error but not much. basically i am pretty lean! he said he would guess based on the 2 different results i am actually some where between 3-4%.
overall the testing was fun and pretty insightful. what i was really curious about was the metabolic testing based on all the stuff i have been reading lately. i am stoked i got these done now when i have been NO intensity. I am planning on going back for the same tests once i am at the end of my BUILD periods right before my A races to see the differences. It should be interesting
after the test i went out an bought a new scale for the house (i have been thinking mine was a little light) that was close to what he got. my scale read 135 this morning and i was 136.2 on Fit Stop's. So i went out and found a good one that showed me at 136. it also has BF and that was 4.9%. I just want this as reference points based on the test i got done today. So i know they are at least close and i can see how exact they are next time i go test.
a lot here... but these are notes for me so i have them for the future.
so that's it. thoughts?.
1. Metabolic Test
- protocol: where mask, relax, breathe into mask. 20+ min
- the test determines how many cals you burn at rest and the break down (CHO/FAT)
- results:
REE (resting energy expenditure) kcal/day: 1586.12
CHO kcal/day: 412
CHO gram/day: 98.66
CHO %: 26.3
Lipid (fat) kcal/day: 1155
Lipid (fat) gram/day: 122.17
Lipid %: 73.7
- so basically i am a fat burning machine! this is good! the VO2 test also showed my "fat bump" (HR where body stops burning fat and turns to glycogen) is all the way up to just below my threshold at 162 bpm's. he was impressed by this... he said even ultra distance guys don't get that high... usually! this correlates with what i thought. and why i can ride forever aerobically on very little cals.
2. VO2 Test:
- protocol: warmed up and the test started at 100 watts and increased 20 watts per minute until i couldn't hold 70 rpms any more.
- results:
VO2 max: 63
LT HR: 165 bpm
power out put at vo2 max: 340 watts
threshold watts: 250
- I know there are other ways to test and we agreed after the test that we probably came up a little short. VO2 is kind of an arbitrary number in my opinion. it shows potential and little things can throw the test off. i am more concerned about watts at VO2 and watts at LT. I want to see these numbers increase.
3. Body Composition
- protocol: we did it two ways. Skinfold with calipers and hydrostatic in tank.
- results:
weight: 136
Body Fat% - skinfold: 4.3%
Body Fat% - hydro: 2.3%
- there is some room for error but not much. basically i am pretty lean! he said he would guess based on the 2 different results i am actually some where between 3-4%.
overall the testing was fun and pretty insightful. what i was really curious about was the metabolic testing based on all the stuff i have been reading lately. i am stoked i got these done now when i have been NO intensity. I am planning on going back for the same tests once i am at the end of my BUILD periods right before my A races to see the differences. It should be interesting
after the test i went out an bought a new scale for the house (i have been thinking mine was a little light) that was close to what he got. my scale read 135 this morning and i was 136.2 on Fit Stop's. So i went out and found a good one that showed me at 136. it also has BF and that was 4.9%. I just want this as reference points based on the test i got done today. So i know they are at least close and i can see how exact they are next time i go test.
a lot here... but these are notes for me so i have them for the future.
so that's it. thoughts?.
Tuesday Jan 19, 2010 #
Note
slept:8.0
kind of stoked the RU workout was canceled last night. started to rally for a home workout but blew to just chill with beth and cook a rad dinner.
feeling really good this morning. not raining now and it's clear. going to ride. i still think i am going to take cx bike or mtb.... yesterday was shit storm out side and i am sure the roads are covered in shit!
the plan was to take it really ez on the bike today to get in the lab and test tomorrow AM but the guy hasn't got back to me... so I will ride!
feeling really good this morning. not raining now and it's clear. going to ride. i still think i am going to take cx bike or mtb.... yesterday was shit storm out side and i am sure the roads are covered in shit!
the plan was to take it really ez on the bike today to get in the lab and test tomorrow AM but the guy hasn't got back to me... so I will ride!
6 AM
Cycling-MTB (Endurance) 2:23:00 [3] 22.2 mi (9.3 mph) +2792ft
ahr:138 max:172
Stoked to get out on the mtb this morning. since it was clear and roads were drying decided to head to the La Costa trails. they can handle some rain and it's probably going to be the only time i can get on the mtb all week. stayed on the road until it got the the trails. kept it mellow.
I hit 3 climbs and just sat in and kept it aerobic. the trails were in great shape just a couple of puddles. the single track descents were sick, nice and tacky... able to rail the bermed corners!
all the climbs were 1+ minute slower than when i am going harder. i had some thoughts of going longer but with the chance of testing in the lab tomorrow i made sure to go mellow.
great start to a recovery week... hahaha... 5.5 hours on the bike in the last two days!
of course when i got back from riding i had an email finally confirming my tests for tomorrow morning at 9am... i will get 24+ hours of recovery between end of ride and testing tomorrow morning. really looking forward to it.
nutrition:
pre - 2 cups of coffee, cereal, couple of bites of protein bar
during - 1 bottle of h2o, couple of bites of protein bar
post - supps + fluid
I hit 3 climbs and just sat in and kept it aerobic. the trails were in great shape just a couple of puddles. the single track descents were sick, nice and tacky... able to rail the bermed corners!
all the climbs were 1+ minute slower than when i am going harder. i had some thoughts of going longer but with the chance of testing in the lab tomorrow i made sure to go mellow.
great start to a recovery week... hahaha... 5.5 hours on the bike in the last two days!
of course when i got back from riding i had an email finally confirming my tests for tomorrow morning at 9am... i will get 24+ hours of recovery between end of ride and testing tomorrow morning. really looking forward to it.
nutrition:
pre - 2 cups of coffee, cereal, couple of bites of protein bar
during - 1 bottle of h2o, couple of bites of protein bar
post - supps + fluid
5 PM
Strength/Core (YMCA) 40:00 [3]
Hit the gym after work.
Jogged to the Y and did bunch of upperbody on all standing on bosu trainers and bunch of pushup and core on the ball.
foam roller session after and then walked home.
no lowerbody with lab testing tomorrow. gotta be ready to drop some watts!
Jogged to the Y and did bunch of upperbody on all standing on bosu trainers and bunch of pushup and core on the ball.
foam roller session after and then walked home.
no lowerbody with lab testing tomorrow. gotta be ready to drop some watts!
Monday Jan 18, 2010 #
Note
slept:9.0 weight:133lbs (rest day)
Good night of sleep... after very disappointing bolts game. oh well... i guess that just means i can train more and not plan my weekends around the bolts!
the last two weeks have been awesome training wise. a lot of quality, big miles, big climbing and i am feeling great. maybe the best back to back bike weeks i have ever put in. i talked with cody yesterday and we are going to make this week a rest/recovery week with the forecast for rain everyday. i really want to bank the last two weeks and not force anything.
so this i will ride when i can (cx bike, trainer, road if it's not too wet) and hit RU and gym hard. I may even throw in some cross training... short run or swim. just stay active the keep the body moving. i am also trying to get in the "lab) on wednesday for a Vo2 max, LT, metabolic test on the bike. hopefully it comes through.
http://www.fitstop-lab.com/index.htm
the last two weeks have been awesome training wise. a lot of quality, big miles, big climbing and i am feeling great. maybe the best back to back bike weeks i have ever put in. i talked with cody yesterday and we are going to make this week a rest/recovery week with the forecast for rain everyday. i really want to bank the last two weeks and not force anything.
so this i will ride when i can (cx bike, trainer, road if it's not too wet) and hit RU and gym hard. I may even throw in some cross training... short run or swim. just stay active the keep the body moving. i am also trying to get in the "lab) on wednesday for a Vo2 max, LT, metabolic test on the bike. hopefully it comes through.
http://www.fitstop-lab.com/index.htm
7 AM
Cycling-CX (Endurance-Recovery) 3:03:00 [2] 42.0 mi (13.8 mph) +2093ft
ahr:134 max:165
So much for this being a "rest" day. the plan for this week is to just do what i can. I am working from home today so i got up later than normal for a monday to some rain. i wasn't sure what i was going to do and was considering just spinning a bit on the trainer. then the rain stopped and it looked like i would have a window to ride. so i jumped on the cross bike with a plan to get in 60-90 min depending on weather.
i did the first hour on the trails in encinitas ranch just having fun and the weather was good. then i headed down to cardiff on the rail trail. then i jumped on the road and headed for del mar... and it started to rain a bit. when i turned around in del mar the rain stopped so i just kept riding... and riding. i found some new trails in carlsbad and got in a good loop.
before i knew i was at home with 3 hours in the bag. stoked. all super EZ effort. just spinning and shredding up the trails.
probably about 60/40 - road/trail.
nutrition:
pre - coffee, cereal
during - 1 bottle of h2o - didn't plan on riding for 3 hours, didn't take any cals but i felt great throughout.
post - supps + Fluid
i did the first hour on the trails in encinitas ranch just having fun and the weather was good. then i headed down to cardiff on the rail trail. then i jumped on the road and headed for del mar... and it started to rain a bit. when i turned around in del mar the rain stopped so i just kept riding... and riding. i found some new trails in carlsbad and got in a good loop.
before i knew i was at home with 3 hours in the bag. stoked. all super EZ effort. just spinning and shredding up the trails.
probably about 60/40 - road/trail.
nutrition:
pre - coffee, cereal
during - 1 bottle of h2o - didn't plan on riding for 3 hours, didn't take any cals but i felt great throughout.
post - supps + Fluid
5 PM
Note
the plan was to hit RU tonight, but they lost power and had to cancel workout. bummed. was thinking about hitting a strength session at home decided to just rest. will hit the gym tomorrow at lunch.
Sunday Jan 17, 2010 #
Note
slept:7.5 weight:132lbs
up early to head to the SA's to ride. in bed at 9 up at 450. the things i do for the bolts!
weight down a bit... even though i ate really well the last couple of days. don't want to get any lighter than this. too early for that.
weight down a bit... even though i ate really well the last couple of days. don't want to get any lighter than this. too early for that.
Cycling-MTB (Endurance-Climbing ) 3:57:16 [4] 35.0 mi (8.9 mph) +6959ft
ahr:145 max:177
another QUALITY ride. met up with weeger at the base of HTT... early. was stoked to slater and monique roll up... i just wish i had ore time today so we all could have ridden together. i needed get the ride in and hit the road back to SD for the bolts game.
i wasn't sure how i was going to feel. i was tired driving up. we headed straight into the climb from the parking lot. it took me about 20-30 minutes to loosen up the legs and then i felt good, not great. which is what i expected after yesterday ride.
route: HTT-main divide-motorway-maple springs-htt
splits:
HTT (p-lot to gate):
1:22:19,9.14 miles, 3269 ft of climbing
avg hr: 153
max hr: 171
main divide to motorway:
36:54, 6.23 miles, 842 ft of climbing
motorway (descent):
16:11, 3.15 miles
maple springs to HTT:
1:05, 7.18 miles, 2612 ft of climbing
avg hr: 161
max hr: 177
HTT to p-lot (descent):
36:21, 9.29 miles
great ride... and ryan killed it today. stoked for him. time for the botls game and some beers and bbq!
nutrition:
pre - 2 cups of coffee, shooter smoothie, sub 8
during - 1 bottle V, trail mix, water
post - supps + Fluid
i wasn't sure how i was going to feel. i was tired driving up. we headed straight into the climb from the parking lot. it took me about 20-30 minutes to loosen up the legs and then i felt good, not great. which is what i expected after yesterday ride.
route: HTT-main divide-motorway-maple springs-htt
splits:
HTT (p-lot to gate):
1:22:19,9.14 miles, 3269 ft of climbing
avg hr: 153
max hr: 171
main divide to motorway:
36:54, 6.23 miles, 842 ft of climbing
motorway (descent):
16:11, 3.15 miles
maple springs to HTT:
1:05, 7.18 miles, 2612 ft of climbing
avg hr: 161
max hr: 177
HTT to p-lot (descent):
36:21, 9.29 miles
great ride... and ryan killed it today. stoked for him. time for the botls game and some beers and bbq!
nutrition:
pre - 2 cups of coffee, shooter smoothie, sub 8
during - 1 bottle V, trail mix, water
post - supps + Fluid
Saturday Jan 16, 2010 #
Note
slept:8.0
heading into work early this morning for a big data center upgrade. we're ready and it should go smoothly. hoping to be out of there by noon and on the bike by 1pm. can't wait to get this over with... big monkey on my back!
got some good sleep last night. in be by 9:15 and up at 530am. recovery could have been a bit better diet wise. hit happy hour with gordon and crew. i LOVE sweet potato fries!
go bolts!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
can't wait for football this weekend. 4 sick games. the plan is ride this afternoon and then chill watching the games. big ride tomorrow.
got some good sleep last night. in be by 9:15 and up at 530am. recovery could have been a bit better diet wise. hit happy hour with gordon and crew. i LOVE sweet potato fries!
go bolts!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
can't wait for football this weekend. 4 sick games. the plan is ride this afternoon and then chill watching the games. big ride tomorrow.
Yoga (p90x) 30:00 [1]
knocked out some yoga before heading to work. i have been wanting to start doing yoga once a week but have been lazy about it.
i did the first 25 minutes of the P90x yoga dvd. solid. then 300 various crunches on ball while getting ready.
now at work... and wish i was already on my bike. going to crush it this afternoon!
i did the first 25 minutes of the P90x yoga dvd. solid. then 300 various crunches on ball while getting ready.
now at work... and wish i was already on my bike. going to crush it this afternoon!
1 PM
Cycling-Road intervals (Endurance-Climbing Ints) 3:07:00 [3] 48.16 mi (15.5 mph) +5079ft
ahr:143 max:177
booyah! so stoked about this ride. killed the upgrade at work and if feels rad to have that done. got home around 1230 and was riding by 1250. it was kind of hard getting motivated... always is for me in the afternoon. the kind of day where i was stoked to have a structured workout and not just logging base miles. i really wasn't sure how i was going to feel. energy was good but kind of stiff from the last couple of days and sitting around working all morning.
workout:
3 hrs w/ 4 x 10 min big gear (50-60 rpm) climbs. 5 min ez spin between climbs. (2 seated/2 standing)
I rode for about 45 minutes on the way to San Elijo for the climbs. i pushed it a bit to open up the legs and i started to come around, but i think i hit every possible light in the first 30 min. frustrating. then i got to work!
Big Gear interval #1 - seated (San Elijo):
9:46, 1.68mi, 579ft of climbing
avg cadence: 56 rpm
avg HR: 161 bpm
max HR: 169 bpm
Big Gear interval #2- standing (Twin Oaks):
10:02, 1.51mi, 535ft of climbing
avg cadence: 54 rpm
avg HR: 162 bpm
max HR: 172 bpm
Big Gear interval #3 - seated (Twin Oaks):
10:01, 1.45mi, 510ft of climbing
avg cadence: 56 rpm
avg HR: 159 bpm
max HR: 166 bpm
Big Gear interval #4- standing (San Elijo):
10:02, 1.64mi, 570ft of climbing
avg cadence: 53 rpm
avg HR: 161 bpm
max HR: 172 bpm
the climbs were solid. i climbed each side (san elijo/twin oaks) standing and seated to mix it up a bit. twin oaks is definitely a bit tougher. it gets pretty steep in the middle. very stoked with effort. felt strong. such a good workout.
after the climbing intervals i was at 1:45 ride time and had already climbed 3500 ft. and then i took double peak to the top and when i got there i was at 1:53 with over 4000 ft of climbing! QUALITY time on the bike!
i descended still feeling good and took a long loop home to get in 3 hours... and ended up getting over 5000 ft of climbing.
nutrition:
pre - big bowl of GF oats mixed with 1 egg, 1 egg white, unsweetened coconut flakes, walnuts, and cinnamon for breakie, larabar 1 hour before ride and FRS right before
during - 1 bottle of h2o w/ .5 nuun, and a mango slice & a little trail mix 2 hours in. I took another bottle and more food but didn't need them
post - supps + Fluid
- tonight is all about recovery so i can survive tomorrow's ride. just cooked an epic meal. grilled salmon and a ton of roasted veggies (broc, mushrooms, yams, onion, brussel sprouts, spinach). recovery tights are on and feet are up.
workout:
3 hrs w/ 4 x 10 min big gear (50-60 rpm) climbs. 5 min ez spin between climbs. (2 seated/2 standing)
I rode for about 45 minutes on the way to San Elijo for the climbs. i pushed it a bit to open up the legs and i started to come around, but i think i hit every possible light in the first 30 min. frustrating. then i got to work!
Big Gear interval #1 - seated (San Elijo):
9:46, 1.68mi, 579ft of climbing
avg cadence: 56 rpm
avg HR: 161 bpm
max HR: 169 bpm
Big Gear interval #2- standing (Twin Oaks):
10:02, 1.51mi, 535ft of climbing
avg cadence: 54 rpm
avg HR: 162 bpm
max HR: 172 bpm
Big Gear interval #3 - seated (Twin Oaks):
10:01, 1.45mi, 510ft of climbing
avg cadence: 56 rpm
avg HR: 159 bpm
max HR: 166 bpm
Big Gear interval #4- standing (San Elijo):
10:02, 1.64mi, 570ft of climbing
avg cadence: 53 rpm
avg HR: 161 bpm
max HR: 172 bpm
the climbs were solid. i climbed each side (san elijo/twin oaks) standing and seated to mix it up a bit. twin oaks is definitely a bit tougher. it gets pretty steep in the middle. very stoked with effort. felt strong. such a good workout.
after the climbing intervals i was at 1:45 ride time and had already climbed 3500 ft. and then i took double peak to the top and when i got there i was at 1:53 with over 4000 ft of climbing! QUALITY time on the bike!
i descended still feeling good and took a long loop home to get in 3 hours... and ended up getting over 5000 ft of climbing.
nutrition:
pre - big bowl of GF oats mixed with 1 egg, 1 egg white, unsweetened coconut flakes, walnuts, and cinnamon for breakie, larabar 1 hour before ride and FRS right before
during - 1 bottle of h2o w/ .5 nuun, and a mango slice & a little trail mix 2 hours in. I took another bottle and more food but didn't need them
post - supps + Fluid
- tonight is all about recovery so i can survive tomorrow's ride. just cooked an epic meal. grilled salmon and a ton of roasted veggies (broc, mushrooms, yams, onion, brussel sprouts, spinach). recovery tights are on and feet are up.
Friday Jan 15, 2010 #
Note
slept:7.5 weight:133.6lbs
body feels pretty wrecked right now. hopefully ride this morning will loosen things up. hoping to get to the OC this afternoon to ride.... all depends on work.
drank too much caffeine yesterday afternoon and sleep suffered. just tossed and turned a lot. i had a diet mt dew around 2 and then a tall coffee add 2 shots from bucks arround 4:15 right before RU. need to cut the caffeine at noon.
changing schedule up a bit over the weekend due to work.
drank too much caffeine yesterday afternoon and sleep suffered. just tossed and turned a lot. i had a diet mt dew around 2 and then a tall coffee add 2 shots from bucks arround 4:15 right before RU. need to cut the caffeine at noon.
changing schedule up a bit over the weekend due to work.
C • LT 1
6 AM
Cycling-Road (Endurance-Recovery) 2:29:00 [3] 41.5 mi (16.7 mph) +1850ft
ahr:140 max:165
i am changing the schedule up a bit. since i have to work tomorrow cody had it planned for me to ride longer today but i have a 10 am mtg so i couldn't go too long and after getting an email right as i was heading out the door I knew i couldn't get to the OC to ride this afternoon. no big day!
i should be out of work around noon tomorrow so still plenty of time to ride. so i made today mellow.... as it would normally would be. i went a little longer but kept the effort EZ.
I rode north inland and then just cruised down the checking the surf... it's firing. going to try and get in the water this afternoon.
no soreness (yet) from the hard workout last night. going to try and bank some recovery time. I was off the bike at 830 and won't be back on until around 1pm (hopefully) tomorrow afternoon. that's 24+ hours... basically a full day. really going to focus on doing everything i can so i am ready to nail the intervals tomorrow and long climbs on sunday.
i should be out of work around noon tomorrow so still plenty of time to ride. so i made today mellow.... as it would normally would be. i went a little longer but kept the effort EZ.
I rode north inland and then just cruised down the checking the surf... it's firing. going to try and get in the water this afternoon.
no soreness (yet) from the hard workout last night. going to try and bank some recovery time. I was off the bike at 830 and won't be back on until around 1pm (hopefully) tomorrow afternoon. that's 24+ hours... basically a full day. really going to focus on doing everything i can so i am ready to nail the intervals tomorrow and long climbs on sunday.
Thursday Jan 14, 2010 #
Note
slept:7.25 weight:134.4lbs
up late... i was at work unitl 830 and then got a call at 9 right when i walked in the door. worked until 10. 30 minutes to unwind, in bed at 1030. late for me during the week. slept a little later but still gotta get out to ride. another busy day at work.
7 AM
Cycling-Road intervals (Strength-Intervals) 2:13:00 [3] 33.75 mi (15.2 mph) +2562ft
ahr:133 max:170
same workout and route as tuesday.
workout:
4x2 min ILT
1 x 12 min BG interval
4x2 min ILT
1 x 10 min high cadence interval
got out the door an hour later than normal. it was nice to be a little warmer and not need lights... but i kind of enjoy the EARLY mornings because there are way less cars on the road.
4x2 min ILT
- was nice and warm by the time i started the first round. really worked on strength today. it was like 2min rounds of of 1 legged squats. tough.
Big Gear interval (San Elijo):
12:01, 1.82mi, 627ft of climbing
avg cadence: 54 rpm
avg HR: 148 bpm
max HR: 155 bpm
4x2 min ILT
high cadence spin int:
9:47, 3.35 miles
avg cadence: 113 rpm (goal is to get this to 115)
avg HR: 137 bpm
max HR: 150
- stoked with the avg cadence. once i can consistently hit 115 i will up my goal to 120.
again... i stood on all the climbs between intervals and stayed in the big ring @ 50-55 rpms. didn't nail it. kept HR under control and just thinking about muscle tension and strength.
nutrition:
pre - 1 cup coffee, shooter smoothie shooter smoothie (100% blueberry juice, supreme superfoods, wheybolic)
during - 1 bottle h2o
post - supps + Fluid
workout:
4x2 min ILT
1 x 12 min BG interval
4x2 min ILT
1 x 10 min high cadence interval
got out the door an hour later than normal. it was nice to be a little warmer and not need lights... but i kind of enjoy the EARLY mornings because there are way less cars on the road.
4x2 min ILT
- was nice and warm by the time i started the first round. really worked on strength today. it was like 2min rounds of of 1 legged squats. tough.
Big Gear interval (San Elijo):
12:01, 1.82mi, 627ft of climbing
avg cadence: 54 rpm
avg HR: 148 bpm
max HR: 155 bpm
4x2 min ILT
high cadence spin int:
9:47, 3.35 miles
avg cadence: 113 rpm (goal is to get this to 115)
avg HR: 137 bpm
max HR: 150
- stoked with the avg cadence. once i can consistently hit 115 i will up my goal to 120.
again... i stood on all the climbs between intervals and stayed in the big ring @ 50-55 rpms. didn't nail it. kept HR under control and just thinking about muscle tension and strength.
nutrition:
pre - 1 cup coffee, shooter smoothie shooter smoothie (100% blueberry juice, supreme superfoods, wheybolic)
during - 1 bottle h2o
post - supps + Fluid
5 PM
Strength/Core (RU Func Strength class ) 1:00:00 [4]
Holy Crap. Suffer fest. this was the hardest workout yet. there were times when i honestly wanted to quit and didn't think i could complete the sets/circuit.... but i got through it.
a lot of various split squats, jumps, hops, core.... demolished!
i have no idea what shape my body will be in over the next couple of days. could be rough. luckily saturday is kind of recovery due to having to work.
came home and made and epic veggie/egg scramble (eggs, ham, turkey, sweet pots, green pepper, mushrooms, carrots, zucchini, broccoli, and spinach). hands down my favorite recovery meal.
time to put feet up, have a glass of wine, and crash early!
a lot of various split squats, jumps, hops, core.... demolished!
i have no idea what shape my body will be in over the next couple of days. could be rough. luckily saturday is kind of recovery due to having to work.
came home and made and epic veggie/egg scramble (eggs, ham, turkey, sweet pots, green pepper, mushrooms, carrots, zucchini, broccoli, and spinach). hands down my favorite recovery meal.
time to put feet up, have a glass of wine, and crash early!
Wednesday Jan 13, 2010 #
Note
slept:7.5
knocked a bunch of work out last night so i could ride this morning... and am still going to be cutting it close on making it it to me morning meeting on time. then i have a full day with a cutover tonight. i love work. hopefully i will be home by 930 (bedtime!).
ate my face off yesterday. i was standing at the fridge right before bed eating spoonfuls of every nut butter (many) we have in the fridge!
holy DOMS. total body is sore. car wreck style.
ate my face off yesterday. i was standing at the fridge right before bed eating spoonfuls of every nut butter (many) we have in the fridge!
holy DOMS. total body is sore. car wreck style.
6 AM
Cycling-MTB hills (Endurance-Climbing) 3:01:00 [3] 30.0 mi (9.9 mph) +4331ft
ahr:142 max:176
climbfest!
stoked i got this ride in.... before it started really raining! it started misting/drizzling and then lightly raining about 90 min in and that lasted for an hour but i got through it. not bad at all.
definitely had the DOMS... legs and upperbody but felt good once i loosened up.
changed up the route that i did last week and after a couple of climbs hit double peak.
home-la costa trails-up horned lizard-down switchbacks-up water tank-down crippler-up double peak-out and back on ridge trail-up to water tank #2-down to la costa trails-up crippler-down horned lizard-trail to road-leucadia-home
rode steady on the climbs and had good power. not trying to set any PR's. took slpit of double peak climb. good baseline.
Double Peak (from start of dirt path)
24:24
2.88 miles
1082 ft of climbing
avg HR: 155
max HR: 171
finished the ride solid and feeling good. i did the last road climbs out of the saddle. riding in the rain/drizzle in the middle of the ride made it fun... got muddy... but now my bike needs to be cleaned.
nutrition:
pre - 1 cup coffee, shooter smoothie (100% blueberry juice, supreme superfoods, wheybolic)
during - 2 bottles of h2o w/ .5 nuun in each, pb larabar (real food!)
after - supps + fluid
hauled ass to work... only to find out my 10am mtg got cancelled. lame.
stoked i got this ride in.... before it started really raining! it started misting/drizzling and then lightly raining about 90 min in and that lasted for an hour but i got through it. not bad at all.
definitely had the DOMS... legs and upperbody but felt good once i loosened up.
changed up the route that i did last week and after a couple of climbs hit double peak.
home-la costa trails-up horned lizard-down switchbacks-up water tank-down crippler-up double peak-out and back on ridge trail-up to water tank #2-down to la costa trails-up crippler-down horned lizard-trail to road-leucadia-home
rode steady on the climbs and had good power. not trying to set any PR's. took slpit of double peak climb. good baseline.
Double Peak (from start of dirt path)
24:24
2.88 miles
1082 ft of climbing
avg HR: 155
max HR: 171
finished the ride solid and feeling good. i did the last road climbs out of the saddle. riding in the rain/drizzle in the middle of the ride made it fun... got muddy... but now my bike needs to be cleaned.
nutrition:
pre - 1 cup coffee, shooter smoothie (100% blueberry juice, supreme superfoods, wheybolic)
during - 2 bottles of h2o w/ .5 nuun in each, pb larabar (real food!)
after - supps + fluid
hauled ass to work... only to find out my 10am mtg got cancelled. lame.
4 PM
Strength/Core (work gym) 45:00 [1]
mellow session before cutover.
10 min recumbent bike
stretching
then 2 rounds:
150 various crunches on ball
30 back ext on ball
5 min plank
then some foam roller action.
legs felt much better after. good idea. time to get to work.
10 min recumbent bike
stretching
then 2 rounds:
150 various crunches on ball
30 back ext on ball
5 min plank
then some foam roller action.
legs felt much better after. good idea. time to get to work.
Tuesday Jan 12, 2010 #
Note
slept:7.4 weight:133.2lbs
got up without the alarm and shut it off so beth wouldn't wake up. weight is holding steady even though i have been eating more... maybe it's to start eating even more!
6 AM
Cycling-Road intervals (Strength-Intervals) 2:16:00 [3] 33.6 mi (14.8 mph) +2500ft
ahr:134 max:170
Getting it done. was kind of slow/sluggish getting out the door this morning. not sore or really tired... just slow. Strength interval workout. After talking with cody yesterday we changed the ILT intervals from 8x1 min to 4x2min. i also tried to convince cody that i should probably do two of the big gear intervals... typcial. always trying to do more. he said i could if i wanted but after giving it more thought decided against it. with all the climbing i am doing on my other rides and strength work i am doing in the gym i don't ALWAYS need to ADD MORE. just follow the plan. it works.
workout:
4x2 min ILT
1 x 12 min BG interval
4x2 min ILT
1 x 10 min high cadence interval
so i headed out the door warmed up and then got to work.
4 x 2 min ILT
- i did this round with a small climb in the interval and kept the cadence 50-60 rpm on the climb and then turned around and spun 90+ rpm about 1:15 into interval. HARD. just working with the terrain.
then i headed for San Elijo.
Big Gear interval (San Elijo):
12:02, 1.82mi, 628ft of climbing
avg cadence: 54 rpm
avg HR: 153 bpm
max HR: 160 bpm
after the interval i descended and got in about 30 min before next round of ILT's.
4 x 2 min ILT
high cadence spin int:
9:43, 3.31 miles
avg cadence: 109 rpm (goal is to get this to 115)
max cadence: 131 rpm
avg HR: 143 bpm
max HR: 160
- the avg cadence would have been higher if i hadn't had to slow down for a couple of lights and cars. i can already tell a difference in my spinning. i was way more comfortable spinning 120 rpm's with out bouncing... just really concentrating on spinning circles.
i did all the climbs in between and after intervals out of the saddle and @ 55 rpms. i probably totaled about 10+ min of standing BG climbing by the time i got home.
nutrition:
pre - 1.5 cup coffee, shooter smoothie (1 scoop super greens, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o
post - supps + Fluid
workout:
4x2 min ILT
1 x 12 min BG interval
4x2 min ILT
1 x 10 min high cadence interval
so i headed out the door warmed up and then got to work.
4 x 2 min ILT
- i did this round with a small climb in the interval and kept the cadence 50-60 rpm on the climb and then turned around and spun 90+ rpm about 1:15 into interval. HARD. just working with the terrain.
then i headed for San Elijo.
Big Gear interval (San Elijo):
12:02, 1.82mi, 628ft of climbing
avg cadence: 54 rpm
avg HR: 153 bpm
max HR: 160 bpm
after the interval i descended and got in about 30 min before next round of ILT's.
4 x 2 min ILT
high cadence spin int:
9:43, 3.31 miles
avg cadence: 109 rpm (goal is to get this to 115)
max cadence: 131 rpm
avg HR: 143 bpm
max HR: 160
- the avg cadence would have been higher if i hadn't had to slow down for a couple of lights and cars. i can already tell a difference in my spinning. i was way more comfortable spinning 120 rpm's with out bouncing... just really concentrating on spinning circles.
i did all the climbs in between and after intervals out of the saddle and @ 55 rpms. i probably totaled about 10+ min of standing BG climbing by the time i got home.
nutrition:
pre - 1.5 cup coffee, shooter smoothie (1 scoop super greens, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o
post - supps + Fluid
Monday Jan 11, 2010 #
Note
slept:8.0
last week was perfect in terms and training and diet. i have upped the cals a bit and i think it's helping. i have also changed up the timing of meals a bit and i am able to eat more with out feeling like i am forcing it.
a bit of a change to my goals for the month. i had originally wanted to get in 3 strength sessions a week but i think the 2 RU sessions are enough. adding more core is fine but i think if i add in a 3rd strength session i will hinder recovery and not make the gains i want. the workouts are f'n hard... recovery is my friend.
mellow ride and RU today!
a bit of a change to my goals for the month. i had originally wanted to get in 3 strength sessions a week but i think the 2 RU sessions are enough. adding more core is fine but i think if i add in a 3rd strength session i will hinder recovery and not make the gains i want. the workouts are f'n hard... recovery is my friend.
mellow ride and RU today!
6 AM
Cycling-Road (recovery) 2:18:00 [2] 37.6 mi (16.3 mph) +1732ft
ahr:135 max:168
early out the door and feeling good. rode down to starbucks in la costa to meet up with TJ. then we rode the coast to UCSD and back. kept it mellow, talked the whole time. he had a tempo interval to do on the way back and i just sat on his wheel spinning 95 rpms. body is feeling good.
nutrition:
pre - 1 cup coffee, shooter smoothie (1 scoop super greens, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o
post - supps + Fluid
i wore my recovery tights under my jeans to work today. every little bit helps. stoked for RU tonight.
nutrition:
pre - 1 cup coffee, shooter smoothie (1 scoop super greens, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o
post - supps + Fluid
i wore my recovery tights under my jeans to work today. every little bit helps. stoked for RU tonight.
5 PM
Strength/Core (RU Func Strength class ) 1:00:00 [4]
another ass kicking!
warmed up on stationary bike, dynamic stretching, foam roller, and then group warm up. the 3 circuits of strength work... total body and a lot of various squat movement. super hard work out and i will feeling this on in the coming days. beth was killing it! she's a strong!
came home and ate my face off and now my feet are up and i am stuffed!
warmed up on stationary bike, dynamic stretching, foam roller, and then group warm up. the 3 circuits of strength work... total body and a lot of various squat movement. super hard work out and i will feeling this on in the coming days. beth was killing it! she's a strong!
came home and ate my face off and now my feet are up and i am stuffed!
Sunday Jan 10, 2010 #
Event: MBAA #1 - Mcdowell Mtn Park
Note
slept:8.0
why aren't my legs sore? good night of sleep. ate my face off until right before i hit the sack. heading out for 4 more hours today. meeting up with my homeboy jim vance @ 8am. should be interesting.... he wants 3.5 hours in the hills... i want 4. i may need to tell him to "come see me!"
Cycling-Road (Endurance) 4:16:00 [4] 71.2 mi (16.7 mph) +4219ft
ahr:140 max:190
i have no idea where this ride came from... i felt awesome. i woke up and totally expected to be a little sluggish from the big ride yesterday and all the climbing. definitely not the case. from the first pedal stroke i knew it was ON!
I met jim a nytro at 8 and we hit it. super warm. i wore arm and knee warmers but took the knee warmers off before leaving nytro and the arm warmers 45 mins later. love it.
swami's/eflin - wolhford - woods cyn - valley ctr - bear valley - via rancho - del dios - coast - home
eased into ride talking with gym and we "worked" the climbs. legs were great. then we hit wohlford jim wanted to ride it steady so that's how we started. then halfway through he tried to come around and attack so i crushed him! haha... went all out for the rest of the climb and passed 3 other cyclists and dropped jim big time! hardest effort i have thrown down in a long time.... and obvious by the HR data.
wohlford climb:
10:13, 1.98 miles, 682 ft of climbing
avg HR 179, max HR 190
the rest of the ride was solid and i pulled pretty much the rest of the time and ended the ride with a solid effort through RSF. I was still feeling great. energy levels were through the roof! i honestly felt like i hadn't been on the bike in a couple of days. weird. i have been nailing my recovery nutrition and workouts all week... it must be working.
ended the ride super stoked with the effort and got in plenty of climbing.
nutrtion:
pre - 2 cups coffee, wf/gf cereal w/ almond milk, .5 banana, sunflower/pumpkin seeds
during - 2 bottles h2o, 1 bottle w/ perpetum (cafe latte - love this stuff, pb&j larabar
post - supps + fluid
I forgot how much i like perpetum. works so well for me and clean digestion. i also like that it has some protein in it. perpetum and V are $$$!
great way to end a pretty PERFECT week of training.
I met jim a nytro at 8 and we hit it. super warm. i wore arm and knee warmers but took the knee warmers off before leaving nytro and the arm warmers 45 mins later. love it.
swami's/eflin - wolhford - woods cyn - valley ctr - bear valley - via rancho - del dios - coast - home
eased into ride talking with gym and we "worked" the climbs. legs were great. then we hit wohlford jim wanted to ride it steady so that's how we started. then halfway through he tried to come around and attack so i crushed him! haha... went all out for the rest of the climb and passed 3 other cyclists and dropped jim big time! hardest effort i have thrown down in a long time.... and obvious by the HR data.
wohlford climb:
10:13, 1.98 miles, 682 ft of climbing
avg HR 179, max HR 190
the rest of the ride was solid and i pulled pretty much the rest of the time and ended the ride with a solid effort through RSF. I was still feeling great. energy levels were through the roof! i honestly felt like i hadn't been on the bike in a couple of days. weird. i have been nailing my recovery nutrition and workouts all week... it must be working.
ended the ride super stoked with the effort and got in plenty of climbing.
nutrtion:
pre - 2 cups coffee, wf/gf cereal w/ almond milk, .5 banana, sunflower/pumpkin seeds
during - 2 bottles h2o, 1 bottle w/ perpetum (cafe latte - love this stuff, pb&j larabar
post - supps + fluid
I forgot how much i like perpetum. works so well for me and clean digestion. i also like that it has some protein in it. perpetum and V are $$$!
great way to end a pretty PERFECT week of training.
Saturday Jan 9, 2010 #
Note
slept:8.0 weight:133.2lbs
went to bed at 8:50 on a friday night! i am an old, married man! good sleep weight maintaining... going up cals over weekend and into next week.
Cycling-MTB hills (Endurance/climbing) 4:42:00 [4] 39.5 mi (8.4 mph) +7795ft
ahr:150 max:178
awesome day on the bike up in the Santa Ana's. Met up with ryan and luke and got to work.
blackstar-main divide-motoryway-maple springs-santiago-joplin-luge-road!
lots of climbing and i felt good. didn't go all out just kept it steady on all the climbs and tried to ride with the same intensity throughout the climbs. all solid efforts. legs and energy levels were solid ALL DAY! great feeling.
here are some of the splits. next time i want to a better job of taking splits at significant points throughout the ride.
end of blackstar rd to motorway:
2:02, 16.96 miles, 4098 ft of climbing
avg HR 149, max HR 178
motorway (descent):
15:51, 3.16 miles
maple spring rd to saddle at HTT:
1:07, 7.19 miles, 2579 ft of climbing
avg HR 162, max HR 174
already looking forward to the next time i ride this route... minus joplin. it's a shit show.
nutrition:
pre - 2 cups of coffee and a big bowl of gf/wf cereal w/ almond milk, strawberries, and sunflower/pumpkin seeds. then 1 more cup of coffee on the road.
- took sub 8 right before i got on the bike
during - 2 bottles w/ 1 scoop of V, 2 big bottles of h2o w/ nuun, pb purefit bar
post - supps + fluid driving home
nutrition was on the money. felt GREAT all day. could have climbed more... a lot more. right now i am just using 1 scoop of V in my bottles. I am thinking about upping it to 1.5 on my next long ride in the mountains.
word. time to watch some playoff football, put my legs up, and have a couple of cold IPA's. Life is good.
blackstar-main divide-motoryway-maple springs-santiago-joplin-luge-road!
lots of climbing and i felt good. didn't go all out just kept it steady on all the climbs and tried to ride with the same intensity throughout the climbs. all solid efforts. legs and energy levels were solid ALL DAY! great feeling.
here are some of the splits. next time i want to a better job of taking splits at significant points throughout the ride.
end of blackstar rd to motorway:
2:02, 16.96 miles, 4098 ft of climbing
avg HR 149, max HR 178
motorway (descent):
15:51, 3.16 miles
maple spring rd to saddle at HTT:
1:07, 7.19 miles, 2579 ft of climbing
avg HR 162, max HR 174
already looking forward to the next time i ride this route... minus joplin. it's a shit show.
nutrition:
pre - 2 cups of coffee and a big bowl of gf/wf cereal w/ almond milk, strawberries, and sunflower/pumpkin seeds. then 1 more cup of coffee on the road.
- took sub 8 right before i got on the bike
during - 2 bottles w/ 1 scoop of V, 2 big bottles of h2o w/ nuun, pb purefit bar
post - supps + fluid driving home
nutrition was on the money. felt GREAT all day. could have climbed more... a lot more. right now i am just using 1 scoop of V in my bottles. I am thinking about upping it to 1.5 on my next long ride in the mountains.
word. time to watch some playoff football, put my legs up, and have a couple of cold IPA's. Life is good.
Friday Jan 8, 2010 #
Note
slept:8.0 weight:133.2lbs (rest day)
Mellow day. EZ spin this morning and yoga this afternoon. i am hoping the yoga will help prevent the DOMS from last nights strength workout.
Cycling-Road (recovery) 2:01:00 [2] 32.9 mi (16.3 mph) +1588ft
ahr:137 max:160
Great recovery ride. perfect morning, not too cold, and killer sunrise.
just cruised south down the coast to UCSD and back home via la costa/saxony. tried to keep a HR cap of 150 bpm on the climbs and was pretty successful up torrey pines and then back up into del mar. i hit 160 on the final climb up saxony but quickly got it down.
really held back because the legs were feeling good. didn't display speed or distance on garmin. just time, HR, and cadence. didn't want to get caught up in how SLOW i was going just wanted to keep the cadence between 85-95 and HR below 150. RECOVERY. even held back when a couple of tri kooks came hammering by me in their aerobars only to blow up 2 miles up the road when i passed them back up.
hopefully this mellow ride will help prevent DOMS from last night's class. BIG day in the mountains tomorrow. can't wait.
just cruised south down the coast to UCSD and back home via la costa/saxony. tried to keep a HR cap of 150 bpm on the climbs and was pretty successful up torrey pines and then back up into del mar. i hit 160 on the final climb up saxony but quickly got it down.
really held back because the legs were feeling good. didn't display speed or distance on garmin. just time, HR, and cadence. didn't want to get caught up in how SLOW i was going just wanted to keep the cadence between 85-95 and HR below 150. RECOVERY. even held back when a couple of tri kooks came hammering by me in their aerobars only to blow up 2 miles up the road when i passed them back up.
hopefully this mellow ride will help prevent DOMS from last night's class. BIG day in the mountains tomorrow. can't wait.
Surfing (bodyboard) 30:00 [1]
First bodyboard session in about 3 years. My east coast friends got me amped by posting a bunch of photos from all the epic days they have had this past fall so i thought i would give it go. super fun... i want to get back to being good again like back in the day. got some fun close out barrels and even nailed a solid barrel roll on my second wave! can't wait to charge some heaving pits!
i want to log this because i am really curious as to how this will impact my riding. i think it's going to be great for recovery... better than stand up surfing. on the bodyboard i am kicking a lot with fins and i always found that kicking (mellow) in the pool with fins and board were great for leg recovery. the kicking along with the cold water, i wore my 3/2 full and still got cold, could be and interesting combo for recovery.... and again... fun!
i was in the water about an hour but i will log 30 mins b/c that's probably how much paddling i did. hoping to get in the water again this weekend. big swell all weekend.
i want to log this because i am really curious as to how this will impact my riding. i think it's going to be great for recovery... better than stand up surfing. on the bodyboard i am kicking a lot with fins and i always found that kicking (mellow) in the pool with fins and board were great for leg recovery. the kicking along with the cold water, i wore my 3/2 full and still got cold, could be and interesting combo for recovery.... and again... fun!
i was in the water about an hour but i will log 30 mins b/c that's probably how much paddling i did. hoping to get in the water again this weekend. big swell all weekend.
Thursday Jan 7, 2010 #
Note
slept:7.5
mellow night. ate my face (3 bowls of cioppino) and took down a couple of glasses of wine with beth.... and then plenty of dark chocolate. good sleep.
still got the DOMS in lowerbody and abs. to be expected i guess. it's january and i did my first "hard" strength session of the season on Monday night. back at it again tonight. just got bite the bullet and get through. body will adapt.
blood work at 10am this morning. hopefully that won't have any impact on RU workout at 445.
still got the DOMS in lowerbody and abs. to be expected i guess. it's january and i did my first "hard" strength session of the season on Monday night. back at it again tonight. just got bite the bullet and get through. body will adapt.
blood work at 10am this morning. hopefully that won't have any impact on RU workout at 445.
Cycling-Road intervals (Strength) 2:23:00 [3] 36.0 mi (15.1 mph) +2388ft
ahr:135 max:172 weight:133.2lbs
cold morning! 45 when i rolled out at 5:50. good gear so i was ok: long sleeve baselayer, windbreaker, leg warmers, shoe covers, headband
same work out as tuesday.
6x1 min ILT's - high cadence (3 min ea leg)
10 min big gear climb (50-60rpm)
6x1 min ILT's - big gear (50-60rpm)
10 min high cadence spin - 100+ rpm
Big Gear interval (San Elijo):
11:21, 1.66mi, 586ft of climbing
avg cadence: 55 rpm
avg HR: 155 bpm
max HR: 158 bpm
- lower avg HR and cadence. solid work. really concentrated on pedal stroke and muscle tension throughout. i think the lower cadence attributes to slower time... and i am not concerned about time up the climb at all. it's all about getting stronger right now and that will translate to speed later... when it matters.
high cadence spin int:
9:26, 3.34 miles
avg cadence: 109 rpm (goal is to get this to 115)
avg HR: 144 bpm
max HR: 159
good effort and easier to hold high cadence than tuesday.
after the spin i ran into my friend Daniel (older swami's guy and mega strong cyclist). i had some extra time so i cruised down to cardiff with him chatting and then turned around and headed home. good cool down.
nutrition:
pre - 1 cup black coffee, shooter smoothie (.5 scoop supreme superfoods, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o
post - supps + Fluid
same work out as tuesday.
6x1 min ILT's - high cadence (3 min ea leg)
10 min big gear climb (50-60rpm)
6x1 min ILT's - big gear (50-60rpm)
10 min high cadence spin - 100+ rpm
Big Gear interval (San Elijo):
11:21, 1.66mi, 586ft of climbing
avg cadence: 55 rpm
avg HR: 155 bpm
max HR: 158 bpm
- lower avg HR and cadence. solid work. really concentrated on pedal stroke and muscle tension throughout. i think the lower cadence attributes to slower time... and i am not concerned about time up the climb at all. it's all about getting stronger right now and that will translate to speed later... when it matters.
high cadence spin int:
9:26, 3.34 miles
avg cadence: 109 rpm (goal is to get this to 115)
avg HR: 144 bpm
max HR: 159
good effort and easier to hold high cadence than tuesday.
after the spin i ran into my friend Daniel (older swami's guy and mega strong cyclist). i had some extra time so i cruised down to cardiff with him chatting and then turned around and headed home. good cool down.
nutrition:
pre - 1 cup black coffee, shooter smoothie (.5 scoop supreme superfoods, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o
post - supps + Fluid
Strength/Core (RU Func Strength class ) 1:00:00 [4]
another ass kicking! I still had some DOMS from monday's class but worked through it.
warmed up with 10 mins on elliptical and some dynamic stretching. then 3 rounds of 6 different exercises. nonstop. worked me. and the ab circuit.
this class is going to do a lot for me. looking forward to seeing what 2 months of this will do.
came home and ate my face off!
warmed up with 10 mins on elliptical and some dynamic stretching. then 3 rounds of 6 different exercises. nonstop. worked me. and the ab circuit.
this class is going to do a lot for me. looking forward to seeing what 2 months of this will do.
came home and ate my face off!
Wednesday Jan 6, 2010 #
Note
slept:7.75 weight:133.2lbs
in bed at 9:06. serious DOMS right now. hammy's and quads... and even my abs are sore. ride should be interesting/brutal.
started taking creatine this week. i got a killer deal (sale + gold card) at GNC on it. http://www.gnc.com/product/index.jsp?productId=348...
i know there are conflicting opinions on it's use for endurance athletes and i have always strayed away. i decided to give it a go after reading Matt's Fitzgerald's new book: http://running.competitor.com/2009/12/features/rac...
he suggests it. i am kind of tired about being a the super skinny guy and i know some added strength and muscle would benefit me on the trails... and in life! so through this next block of training and the 3 (2 ru, 1 solo) x a week strength training i am going to give it a go and see if it helps gain some strength, muscle, and lb's. I am also upping my daily cals.
started taking creatine this week. i got a killer deal (sale + gold card) at GNC on it. http://www.gnc.com/product/index.jsp?productId=348...
i know there are conflicting opinions on it's use for endurance athletes and i have always strayed away. i decided to give it a go after reading Matt's Fitzgerald's new book: http://running.competitor.com/2009/12/features/rac...
he suggests it. i am kind of tired about being a the super skinny guy and i know some added strength and muscle would benefit me on the trails... and in life! so through this next block of training and the 3 (2 ru, 1 solo) x a week strength training i am going to give it a go and see if it helps gain some strength, muscle, and lb's. I am also upping my daily cals.
Cycling-MTB (Endurance-Climbing) 3:01:00 [4] 29.56 mi (9.8 mph) +4121ft
ahr:142 max:176
I love riding my MTB! Out the door early again and with some serious DOMS in the legs. I rolled from house and about 1/4 mile from my house i thought i left the garage open so i sprinted back... it was closed... but that opened up my legs. i headed for the la costa trails and my legs felt better and better the more i rode so pushed it a bit and was feeling pretty damn good when i got to the trails.
did the 5 climbs of la costa again, same route as last sunday and looking back at the splits every climb was significantly faster today... even with some DOMS. stoked.
took a minor spill on the final descent. just washed out the front tire but caught myself. mind wandering... pay attention! the ride was going so well that i actually had some extra time (plan was for 3 hours) that i added in a little bonus loop in encinitas ranch and that got me over 4000 ft of climbing on the ride.
loving my work schedule right now. i have to work late tonight but being able to knock out 3 quality hours off road in the AM is rad... and well worth it.
nutrition:
pre - 1 cup black coffee, shooter smoothie (.5 scoop supreme superfoods, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o, 1 bottle w/ 1 scoop V, and .5 scoop pre-race
post - supps + Fluid
I have been doing somethings to save time so i can push the limits of the lengths of my morning rides.
1. making 2 servings of pre-workout smoothie/shake the night before so i have enough for two days.
2. i put recovery supplements (pills) into daily canisters so instead of fumbling with individual bottles post ride i just crab the canister and throw them back.
3. mix Fluid the night before and leave in garage fridge so i can grab as i am heading out the door to work.
-when i get back from riding i am seriously back on the door, showered, and on the road in 15 minutes.
little things.
did the 5 climbs of la costa again, same route as last sunday and looking back at the splits every climb was significantly faster today... even with some DOMS. stoked.
took a minor spill on the final descent. just washed out the front tire but caught myself. mind wandering... pay attention! the ride was going so well that i actually had some extra time (plan was for 3 hours) that i added in a little bonus loop in encinitas ranch and that got me over 4000 ft of climbing on the ride.
loving my work schedule right now. i have to work late tonight but being able to knock out 3 quality hours off road in the AM is rad... and well worth it.
nutrition:
pre - 1 cup black coffee, shooter smoothie (.5 scoop supreme superfoods, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o, 1 bottle w/ 1 scoop V, and .5 scoop pre-race
post - supps + Fluid
I have been doing somethings to save time so i can push the limits of the lengths of my morning rides.
1. making 2 servings of pre-workout smoothie/shake the night before so i have enough for two days.
2. i put recovery supplements (pills) into daily canisters so instead of fumbling with individual bottles post ride i just crab the canister and throw them back.
3. mix Fluid the night before and leave in garage fridge so i can grab as i am heading out the door to work.
-when i get back from riding i am seriously back on the door, showered, and on the road in 15 minutes.
little things.
Tuesday Jan 5, 2010 #
Note
slept:7.25
in bed just after 9pm. getting up to an alarm sucks. first early morning ride i a couple of weeks coming up.
Cycling-Road intervals (Strength) 2:04:00 [3] 31.5 mi (15.2 mph) +2290ft
ahr:139 max:166
back to the grind! up and on it early. rolling by 5:50.
felt good getting up and ready to go though. this was my first structured workout in a long time. for the next month tuesday's and thursdays will be much like this with the intervals changing. cody is the man and i trust these workouts. i have done similar things the last two years with his help and it's help my cycling grow by leaps and bounds. i have done these workouts on the trainer in the past and road. this year i am going to stick to the road as much as possible.
workout:
6x1 min ILT's - high cadence (3 min ea leg)
10 min big gear climb (50-60rpm)
6x1 min ILT's - big gear (50-60rpm)
10 min high cadence spin - 100+ prm
i rode from my house to camino juniper (30min) for the first round of ILT's. i forgot how much the high rpm ILT's hurt. worked on keeping perfect pedal stroke. hip flexors were feeling it for sure.
after ILT's I head for San Elijo for Big Gear climb (up San Elijo).
BG int:
11:01, 1.66mi, 586ft of climbing
avg cadence: 57 rpm
avg HR: 157 bpm
max HR: 163 bpm
- felt good on climb. nice and controlled. strong. good baseline for future intervals.
after the interval i descended and rode another 30 minutes then 2nd round of ILT's - big gear. these felt good too. these make you strong. then it was straight into high cadence spin. another good baseline
high cadence spin int:
9:48, 3.36 miles
avg cadence: 108 rpm (would like to get this to 115)
avg HR: 143 bpm
max HR: 157
then i cruised home
perfect route for this ride. some the intervals aren't exact but that is to be expected when riding on the road. i think they are close enough. this was the type of ride when you need to throw avg speed and distance out the window. my avg speed was only 15.2 mph with the climb and ILT's. just do the work and put in the time. it works.
nutrition:
pre - 1 cup black coffee + green shooter (same as yesterday)
during - h2o
post - supps + fluid
felt good getting up and ready to go though. this was my first structured workout in a long time. for the next month tuesday's and thursdays will be much like this with the intervals changing. cody is the man and i trust these workouts. i have done similar things the last two years with his help and it's help my cycling grow by leaps and bounds. i have done these workouts on the trainer in the past and road. this year i am going to stick to the road as much as possible.
workout:
6x1 min ILT's - high cadence (3 min ea leg)
10 min big gear climb (50-60rpm)
6x1 min ILT's - big gear (50-60rpm)
10 min high cadence spin - 100+ prm
i rode from my house to camino juniper (30min) for the first round of ILT's. i forgot how much the high rpm ILT's hurt. worked on keeping perfect pedal stroke. hip flexors were feeling it for sure.
after ILT's I head for San Elijo for Big Gear climb (up San Elijo).
BG int:
11:01, 1.66mi, 586ft of climbing
avg cadence: 57 rpm
avg HR: 157 bpm
max HR: 163 bpm
- felt good on climb. nice and controlled. strong. good baseline for future intervals.
after the interval i descended and rode another 30 minutes then 2nd round of ILT's - big gear. these felt good too. these make you strong. then it was straight into high cadence spin. another good baseline
high cadence spin int:
9:48, 3.36 miles
avg cadence: 108 rpm (would like to get this to 115)
avg HR: 143 bpm
max HR: 157
then i cruised home
perfect route for this ride. some the intervals aren't exact but that is to be expected when riding on the road. i think they are close enough. this was the type of ride when you need to throw avg speed and distance out the window. my avg speed was only 15.2 mph with the climb and ILT's. just do the work and put in the time. it works.
nutrition:
pre - 1 cup black coffee + green shooter (same as yesterday)
during - h2o
post - supps + fluid
Strength/Core (home) 30:00 [0]
foam roller, stretching, myrtl, 300 crunches on ball.
beth was on the trainer taking care of business. just talking to her and watching the football. nice session, longer than normal at home. i had thoughts of doing some planks but my abs are sore... which takes a lot. the DOMS are definitely creeping in from last nights strength workout. the foam roller was torture. hopefully it helps. we'll see in the morning once i am on the bike.
beth was on the trainer taking care of business. just talking to her and watching the football. nice session, longer than normal at home. i had thoughts of doing some planks but my abs are sore... which takes a lot. the DOMS are definitely creeping in from last nights strength workout. the foam roller was torture. hopefully it helps. we'll see in the morning once i am on the bike.
Monday Jan 4, 2010 #
Note
slept:10.0
10 hours of sleep! in bed by 9 and up after 7. First day of my second training block. working from home today and getting caught up on work. havent checked email in 10+ days. probably not the best idea but good to take a real break from work. going to get out and ride too and then hit RU to get yoked!
I am stoked with how first block went and logged a lot of mellow miles and feel great. rest week last week was perfect. ready to nail it.
goals for this next block:
1. sleep 7+ hours every night - made a deal with beth for both us to be in bed by 9pm, computers off by 800. her training is ramping up and she has a lot of early morning workouts... and i LOVE SLEEP
2. 3 strength/core workouts a week (2 @ RU) + 1 on my own.
3. 1 Yoga session a week - hopefully with beth
3. Lock in nutrition. experimented a lot in the first block and found some stuff that definitely works.
- eat real food on most rides (larabars, trail mix, dried fruit, bananas)
- only gels/vitargo on long stuff (V is the shit on long stuff)
- fluid after every ride when possible - small post workout drinks work better for me. i went from making my own recovery shakes that were 300-400 cals (20-30 pro/40-60 carb) cals to using Fluid which is 130 cals (8 pro/24 carb) and couldn't believe how much better it worked. absorbed much more quickly and then ate 60 mins after.
- I want to make start trying a pre-work out shake. something small that i can slam before heading out on morning rides. small mix of pro and carbs.
4. Recovery/prehab work - foam roller, sauna, compression, stretching, nutriont
5. KEEP up with the detailed log (AP).
I am stoked with how first block went and logged a lot of mellow miles and feel great. rest week last week was perfect. ready to nail it.
goals for this next block:
1. sleep 7+ hours every night - made a deal with beth for both us to be in bed by 9pm, computers off by 800. her training is ramping up and she has a lot of early morning workouts... and i LOVE SLEEP
2. 3 strength/core workouts a week (2 @ RU) + 1 on my own.
3. 1 Yoga session a week - hopefully with beth
3. Lock in nutrition. experimented a lot in the first block and found some stuff that definitely works.
- eat real food on most rides (larabars, trail mix, dried fruit, bananas)
- only gels/vitargo on long stuff (V is the shit on long stuff)
- fluid after every ride when possible - small post workout drinks work better for me. i went from making my own recovery shakes that were 300-400 cals (20-30 pro/40-60 carb) cals to using Fluid which is 130 cals (8 pro/24 carb) and couldn't believe how much better it worked. absorbed much more quickly and then ate 60 mins after.
- I want to make start trying a pre-work out shake. something small that i can slam before heading out on morning rides. small mix of pro and carbs.
4. Recovery/prehab work - foam roller, sauna, compression, stretching, nutriont
5. KEEP up with the detailed log (AP).
Cycling-Road (Endurance) 3:06:00 [3] 52.26 mi (16.9 mph) +3173ft
ahr:144 max:177
"working" from home is the best. knocked out a bunch at home and almost made it through my inbox and then headed out to ride. cody sent me an email last night about today's ride since i didn't have to work. the plan was to ride by feel for 2-4 hours depending on how i felt. so that's exactly what i did.
rolled from house-el camino-poinsettia-meloros-san elijo-discovery-pmar airport rd-el camino-monroe-jefferson-coast to oside harbor-coast to encnitas blvd-home
great route and just at 50+ miles. i was feeling pretty good and it was warm again. took off warmers 1:15 into ride. gnarly headwind heading up to coast but pushed through and was stoked with the tailwind on the way home.
I am stoked i held back this past weekend and went into today's ride feeling totally fresh and ready to kill it.
nutrition:
pre - 2 cups coffee, green shake (scoop for max greens, .5 scoop whey, .5 half banana) - first experiment with pre-work out drink.
during - 1 bottle h2o, 1 bottle h2o w/ nuun, PB larabar
post - supps + Fluid
felt great during ride. no dips... and really strong at finish.
time for more work before RU workout tonight.
rolled from house-el camino-poinsettia-meloros-san elijo-discovery-pmar airport rd-el camino-monroe-jefferson-coast to oside harbor-coast to encnitas blvd-home
great route and just at 50+ miles. i was feeling pretty good and it was warm again. took off warmers 1:15 into ride. gnarly headwind heading up to coast but pushed through and was stoked with the tailwind on the way home.
I am stoked i held back this past weekend and went into today's ride feeling totally fresh and ready to kill it.
nutrition:
pre - 2 cups coffee, green shake (scoop for max greens, .5 scoop whey, .5 half banana) - first experiment with pre-work out drink.
during - 1 bottle h2o, 1 bottle h2o w/ nuun, PB larabar
post - supps + Fluid
felt great during ride. no dips... and really strong at finish.
time for more work before RU workout tonight.
Strength/Core (RU Func Strength class ) 1:00:00 [4]
total annihilation! the class worked me.
warmed up by walking on treadmill and then group warm up. various running drills (jogging, high knees, butt kickers, etc)
3 times of gnarly all body circuit - nonstop!
2 times of a core circuit - nonstop!
stoked on the class. totally committed! monday and thrusdays from here on out! i am going to be sore tomorrow.
warmed up by walking on treadmill and then group warm up. various running drills (jogging, high knees, butt kickers, etc)
3 times of gnarly all body circuit - nonstop!
2 times of a core circuit - nonstop!
stoked on the class. totally committed! monday and thrusdays from here on out! i am going to be sore tomorrow.
Sunday Jan 3, 2010 #
Note
slept:7.75 weight:133.2lbs
damn... just missed 8 hours of sleep. in bed at 1030 and decided to get up a bit early to get on the mtb. looking forward to riding and then watching football. rest week is over after today and it's on tomorrow.
kind of surprised i didn't add a couple of lb's on my trip.
kind of surprised i didn't add a couple of lb's on my trip.
C • guac 7
Cycling-MTB (Endurance/climbing) 3:02:00 [3] 28.43 mi (9.4 mph) +3950ft
ahr:133 max:170
still feeling good... and holding back. I headed out just before to the la costa trails. I just was looking to have fun on the mtb and not really push it. it the 5 climbs of la costa. all the climbs were steady/aerobic, but not really that slow. still pretty surprised at how good i feel. i again fought the urge to tack on some more time/distance. sticking to the plan - recovery week.
came home and got on the ball and foam rolled and did a bunch of strethcing.
in past after a vacation or extended break i would come home and immediately shell myself by going big. trying to make up for lost time and make up for the shitty eating & drinking. not anymore. the first races, and big races for me are still so far a way no need to rush anything. next training block starts tomorrow.
now it's time to relax, watch the bolts, and have a couple good beers. it's been over a week since i have had a "good" beer. bring on the IPA!
nutrition"
pre - big bowl of gf/wf cereal w/ almond milk, banana, strawberries, sunflower & pumpkin seeds.
during - 2 bottles h2o, larabar
post - big cob salad w/ turkey, bacon, eggs + a ton of veggies.
came home and got on the ball and foam rolled and did a bunch of strethcing.
in past after a vacation or extended break i would come home and immediately shell myself by going big. trying to make up for lost time and make up for the shitty eating & drinking. not anymore. the first races, and big races for me are still so far a way no need to rush anything. next training block starts tomorrow.
now it's time to relax, watch the bolts, and have a couple good beers. it's been over a week since i have had a "good" beer. bring on the IPA!
nutrition"
pre - big bowl of gf/wf cereal w/ almond milk, banana, strawberries, sunflower & pumpkin seeds.
during - 2 bottles h2o, larabar
post - big cob salad w/ turkey, bacon, eggs + a ton of veggies.
Saturday Jan 2, 2010 #
Note
slept:8.5
back in the usa. going to ease back into it over the weekend. time of my life in mex. just had fun. body feels great.
Cycling-Road (Endurance) 3:08:00 [3] 49.0 mi (15.6 mph) +2690ft
ahr:130 max:175
Mellow ride with my WIFE. Definitely wanted to keep today EZ after a week of no riding. i felt great and definitely could have ridden A LOT longer and harder but don't want to crush myself. still kind of dehydrated from the trip (traveling, drinking, etc).
rode up the coast and then hit the swamis/elfin loop. put in some harder efforts and then circled back around for beth.
can't wait to get on the mtb tomorrow.
rode up the coast and then hit the swamis/elfin loop. put in some harder efforts and then circled back around for beth.
can't wait to get on the mtb tomorrow.
Strength/Core (YMCA) 40:00 [3]
jogged to gym and then shot some hoops to warm up. then i hit it hard.
med ball - 10lbs
5 x:
20 (10 ea side) side throws
10 straight throws
10 overhead throws
10 squat throws
3 x:
100 crunches on ball
30 back ext on ball
20 push ups with feet on ball
2 x: (all w/ bosu)
20 overhead tri ext (30lbs)
20 bicep curls (20lbs)
20 lateral shoulder raises (15lbs)
20 push ups
2 x:
20 close grip rows (70lbs)
30 reverse crunch
walked home.
med ball - 10lbs
5 x:
20 (10 ea side) side throws
10 straight throws
10 overhead throws
10 squat throws
3 x:
100 crunches on ball
30 back ext on ball
20 push ups with feet on ball
2 x: (all w/ bosu)
20 overhead tri ext (30lbs)
20 bicep curls (20lbs)
20 lateral shoulder raises (15lbs)
20 push ups
2 x:
20 close grip rows (70lbs)
30 reverse crunch
walked home.
Friday Jan 1, 2010 #
Note
slept:8.0 (rest day)